What to eat right during cold season?

Posted in Nutrition

Eat food rich in antioxidants:

  • Fruits and vegetables for each meal (5 a day),
  • Alternate the colors; this will enable you to get different vitamins,
  • Garlic, onions, and shallots: use these to season your dishes as often as you can

jabłka love christmas tree

Strengthen your immune system by eating the following zinc-rich foods:

  • Seafood, veal liver, chicken, wheat germs, beef, lamb, spinach, nuts, grains…

art what to eat in winter art what to eat right

And omega 3-rich foods:

  • Oily fish (salmon, herring, sardines, etc.) to eat twice a week.
  • Replace sunflower oil with olive oil (for salad dressings) and grapeseed oil (for cooking).
  • If you are vegetarian you can treat flax seeds/flaxseed oil/chia seeds as a good omega 3 source.

To fight against the cold eat plenty of proteins:

  • Eggs, fish, poultry, dairy and meat will bring you the protein you need. They will contribute to building up your immune system.
  • Be careful with your choice of meat though. Some meats contain a lot of fat due to processing. Choose lean cuts of fresh, unprocessed meats when possible.

And the biggest secret is:

Physical activity is a great way to prevent infections!

30 min everyday keeps the flu away! If you have any questions on your food choices this winter season, contact our professionals.

art eat right in winter inside photo

Delphine Louis
Nutrition Coordinator
Holmes Place Geneva, Switzerland

Posted in Nutrition